Sports for older people are a sure way to keep the body in good shape for a long time.

Adults have always had an interest in sports. For example, many professional athletes, when they retire, continue to keep themselves in good shape. They can engage not necessarily in a specialized sport, but in completely different types of physical activity. In addition to experienced athletes, today it is very noticeable how middle-aged amateurs are very active in sports activities in different places. And it is not necessary to say here that such people have a love of physical activity from an early age. No, many zodiacs start playing sports in old age and achieve great success.

Now here are 10 of the most diverse sports that older people engage in. We will also learn the secrets of longevity.

Nordic walking

This type of activity is the most popular for adults. This is due to the fact that most older people have various health ailments. To maintain and improve it, many grandparents resort to special poles that are necessary for Nordic walking. This load only has a positive effect on the human body. This type of physical activity will help:

• lose weight
• strengthen joints and bones
• improve heart and circulatory function
• increase blood oxygen levels
• psychological endurance
• cheer up and remove bad thoughts

Who can go cross-country skiing?

Cross-country skiing is good for physical activity. But it is worth remembering that the intensity of the workout depends on the degree of your preparedness and general condition. Continuous skiing for an hour and a half may not have the best effect on the health of a weakened elderly person. But if you have been involved in sports since your youth and are accustomed to such loads, then you may well take part in a family ski marathon. Don’t forget to bring a thermos with your favorite hot (but not strong) drink so that you can warm up and refresh yourself at the rest stop.

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Breathing exercises

Bodyflex or breathing exercises is a subtype of yoga. It should be noted that not every elderly person will be able to master the classes of Eastern practice. Most often, adults resort to breathing exercises, which are necessary for:

1. bed or semi-bed rest. It will help normalize blood supply to internal organs and eliminate the risks of pneumonia, constipation and intercostal neuralgia.
2. treatment of the pulmonary system, namely pathologies of the ear, nose and throat
3. treatment of neurological, cardiac and endocrine diseases

How to determine your own pulse?

To measure your pulse, place your finger on your wrist about 3 cm below the bend of your hand and count its frequency for 15 seconds. Multiply the result by 4 to get the number of heartbeats per minute. You can also count your pulse using modern gadgets, for example, various fitness bracelets are now very popular, which, by the way, not only measure your pulse, but also count your steps. The price of such a device is quite affordable, so a fitness bracelet can be a wonderful gift for an elderly person.

Chess

This game helps improve and develop short-term and long-term memory. During this activity, you need to remember the opponent’s previous moves, constantly remember the rules, remember your previous actions and the experience of completed games. Regular performance of such cognitive exercises reduces the likelihood of developing Alzheimer's disease, which is progressing in modern society. Increased concentration and constant work with memory are the only auxiliary means in the prevention and treatment of this disease, since effective medications against it have not yet been invented.

Precautionary measures

Exercises should not cause pain.

• Stop exercising immediately and consult a doctor if you experience dizziness or shortness of breath, chest pressure, cold sweats, or pain.
• Postpone active activities if the joint becomes red, swollen, or painful to the touch.
• If you regularly experience pain or discomfort after exercise, try exercising for shorter periods of time but more frequently throughout the day.
• If you miss a few weeks of school due to illness, wait until you feel better. Start practicing again. Gradually return to your previous level of activity.
• If you are recovering from an injury or surgery, talk to your doctor about specific exercises that are safe to do.

Swimming

For older people, recreational swimming is quite common. This type of activity helps prevent the development and exacerbation of a number of diseases. Very often, classes in the pool are prescribed as part of rehabilitation programs for recovery after a crisis associated with a heart attack, stroke, injury and surgery.

By the way, older swimmers, just like young ones, succeed in this activity. Some even set world records in the age categories of 90-110 years.

Why do some people experience a special feeling of pleasure while running?

Physical activity is equated to medicine, for example, numerous studies show that moderate running has antidepressant and anti-anxiety effects that are comparable to drug treatment. By the way, you can also run in winter if there are no severe pathologies or contraindications. The fact is that muscles are an endocrine organ; during movement, muscle tissue produces a huge amount of bioactive substances that have a beneficial effect on the entire body. But in any case there must be a measure.

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A ride on the bicycle

Walking on two-wheeled vehicles has been known since past centuries. People, thanks to this miracle machine, could travel long distances. If you look at today's time picture, the vast majority of cyclists are young people, but adult cyclists are now not far behind. Many people, upon retirement, buy themselves a bicycle for walking around the city, going to the country and to work. Traveling on environmentally friendly transport will help you improve your endurance, cardiovascular and respiratory systems, and pump up your leg muscles.

Preferred sports

Running is the simplest and most accessible type of activity.
Before choosing a type of sports activity, you need to ask yourself what effect a person wants to get as a result.

For pensioners, the priorities are:

• increasing the strength of bones and joints;
• improved coordination;
• weight control;
• stimulation of immunity;
• maintaining the cardiovascular and respiratory systems;
• prevention of musculoskeletal diseases;
• improvement of the central nervous system;
• general strengthening of the body and increased tone.

In fact, any sport, with the exception of intellectual games, affects all organs in one way or another. However, when choosing a specific type of activity or the desired intensity, you can focus your efforts on improving some body systems much more than others, so that the sport will bring targeted therapeutic benefits.

Important. In order to choose the right type of exercise, older people should first consult with their doctor and work under the supervision of a qualified trainer. In this case, the aggravation of chronic pathologies is excluded.

Outdoor exercise is good for the cardiovascular and respiratory systems.
Very often, older people face the psychological problem of going to the gym. They feel embarrassed because of their decrepit appearance or a number of other factors that are more far-fetched. That's why people start studying on their own.

In this case, it is important not to get carried away, because the desire to get quick results can have a high price. Often it is ignorance of the measure that becomes the cause of injuries and relapses of chronic diseases.

Therefore, it is advisable to train with a professional trainer at least at first. This topic is covered in sufficient detail in the video in this article, and the priority sports areas are outlined more briefly in the table below.

Table. Choice of workouts for older people:

Note. According to most doctors, swimming is the most optimal way of active leisure in old age.

Bicycle rides are exciting and not difficult for retired people.
You can add additional activities to the types indicated in the table that diversify your leisure time or can become an addition to the main type of physical activity.

One of these is running. Its main advantages are that the cost will be limited only by the price of running shoes (with special instep supports and a special toe).

The presence of the latter is mandatory, because in old age it is necessary to minimize the load on the musculoskeletal system (running is contraindicated in case of its pathologies). Classes are held in nature, and even a 15-minute run will be enough to tone yourself up.

One of the enjoyable sports is cycling. A two-wheeled horse helps:

• develop the joints of the lower extremity belt;
• improve coordination and balance;
• stimulate the functioning of the circulatory system;
• improve breathing;
• fight insomnia.

The note. If you use a bicycle to travel to the country, to the store, to the market, and so on, then you can combine business with pleasure, which will definitely have a positive effect on the health of an elderly person.

For people who prefer more comfort and who may need outside help, sports activities should be carried out in gyms. There are always experienced trainers there who will select the right programs and help you decide on the types of exercise equipment.

Badminton

Almost every person picked up a shuttlecock and a racket, and then also played this seemingly simple sport - badminton. But it only seems easy, but in fact it contains a lot of secrets and complex techniques that professionals have been studying for years.

For adults, this type of physical activity will only benefit. Firstly, it doesn’t matter how you play, but hitting the shuttlecock in the fresh air with your loved ones to good music or birdsong will definitely lift your spirits. Secondly, playing badmint will improve your coordination, strength, agility and accuracy.

Expert advice - how to improve your classes

Starting any kind of training in old age is not easy, especially if you weren’t “friendly” with sports before. There are several tricks that will help you adapt to your activities and make them an integral part of your life.

1. Find like-minded people. These could be your peers, neighbors or acquaintances from the exercise therapy group. If there are none, then try to involve your grandchildren in the activities: sign up for the pool with them, play tennis and chess, go skiing in winter.
2. Don't let yourself be lazy: make a training plan and follow it strictly.
3. Buy a pool or gym membership, buy Nordic walking poles, a bicycle or ski equipment. If you feel sorry for the money you spent, then in the future you will try to ensure that it does not go to waste.
4. Diversify your workouts, alternate different types of loads, don’t get hung up on one thing.
5. Choose activities that suit the season. For example, don't try to jog on an icy path in winter. You could fall on ice and be seriously injured. But playing table tennis indoors is suitable for any time of year.

Sometimes exercise can include walking the dog, playing with the grandchildren on the playground, or even just going to the store. Working in the garden can also be beneficial, but only with proper organization. It is important to work less inclined, not lift heavy objects and stay in the shade.

Whatever sport you choose, remember that you can’t just rush into it, just like in any other business. You need to approach training systematically, regulating the duration and intensity of physical activity, and carefully “listening” to your body. If the loads are excessive for him, he will definitely give a signal.

Darts

An interesting game that is very suitable for adults is darts. She is more into sports. For example, they can practice it professionally even in old age. English dartsman Dennis Priestley, who is now 70 years old, continues to willingly throw darts into triple sixty and win various competitions. For adult enthusiasts, this type of activity will help improve the following:

• strategic thinking
• self confidence
• attention
• development of nonverbal skills
• relaxation

Workout plan for seniors in the gym

Older people think less about increasing their strength and gaining weight. This does not imply the obligatory performance of special exercises and active work with free weights. Several movements for the muscles of the back, legs, abs, arms, chest and shoulder girdle will be useful for an elderly person. You need to work in two to three sets, each with two to eight repetitions.

• Vertical and horizontal block pulls.
• Smith machine bench press.
• Bench press on an incline bench.
• Standing dumbbell raises.
• Reduction of dumbbells in a lying position.
• Row of a barbell located behind the back.
• Second day of training:
• Calf raises.
• Leg press.
• Leg extension on the simulator.
• Leg bending while lying down on a machine.

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Dancing

Dancing is a good hobby for both young and old. Dance therapy itself is one of the most beneficial combined leisure activities for physical, mental and mental health.

The waltz is best suited for older people. The abundance of smooth, calm and easy-to-perform elements helps even those who have not practiced pair dancing before to join the dance world.

Argentine tango is also an excellent choice for seniors. The simple elements of this dance can be done by anyone.

How else can you evaluate the load that is useful for yourself?

Training intensity can also be calculated using the Borg scale. It was invented by Swedish scientist Gunnar Borg and evaluates individual perception of workload. The scale has a gradation from 6 to 20 points, where 6 is the absence of any effort, 9 is the load at the level of easy walking, from 12 to 14 is tension, as when walking or jogging, 15 and above is high intensity, equivalent to running fast.

The load is assessed based on a person’s subjective feelings, and therefore the calculation results will be different for everyone. But in order not to go deep into such calculations, I can advise you to simply always listen to yourself and your body during exercise. If you feel that the load is too high, slow down. After all, physical activity should bring pleasure, not discomfort.

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Myth 5. You can’t play sports because of health problems.

All doctors refute this misconception. Many patients actually manage to improve their health through regular exercise and a balanced diet. We are talking about people with health problems such as high blood pressure, diabetes, Parkinson's and Alzheimer's diseases. There is no medical diagnosis that would prohibit moderate exercise. The main thing is to choose the right exercises that will only benefit your health.

If you don't know which workouts to choose, it's best to consult a physical therapist. This is a specialist who directly works with movement. He is competent in adapting the patient and selecting physical exercises for him according to the diagnosis. The goal of his work is to help improve activity levels based on health status and current diseases.

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Walking football

Many pensioners are sure that they will no longer have the opportunity to kick a ball across the field, but an interesting alternative to their favorite sports game is gaining popularity - foot football. It originated in Britain in 2011, gradually moving to Russia.

The sports game is suitable for people over 50 years old. The rules of the game are similar to regular football, with one difference, and at the same time the main requirement: no running. If a player is spotted running, the opposing team has the right to take a penalty kick. Walking football gives old people a chance to play a great game. It strengthens the heart and blood vessels, works the muscles of the legs, and the risk of overexerting or harming yourself is minimal.

Expert opinion

Retirees should try to devote 150 minutes to sports and aerobic exercise every week. At least twice a week you need to do strength training that works the main muscle groups.

Examples of moderate aerobic activity:

• a ride on the bicycle;
• volleyball;
• walking;
• water gymnastics;
• doubles tennis.

Another option is a combination of moderate and increased aerobic exercise. Example: Two half-hour runs plus 30 minutes of brisk walking equals 150 minutes of moderate aerobic activity and core strength training twice a week or more. This training scheme is optimal for maintaining the health of people from 19 to 64 years old. For older people, other forms of physical activity are suitable.

Myth 2. Just walking is enough

Many people think that simply taking a walk every day is enough. Walking actually helps build endurance, but doesn't address the other 4 areas of fitness: strength, posture, flexibility, and balance. To stay healthy, you need to consider all of the above aspects.

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How does our body change as we age?

Significant functional changes in the body occur gradually and imperceptibly.
Every year, the organs and systems of the human body lose properties that are significant for its quality functioning. Over the years, connective tissue cells especially quickly lose their properties, which affects the work of all leading organs and systems of the body. The elasticity of muscle tissue and the elasticity of ligaments deteriorate - they become flabby. The plasticity of the artery walls also decreases, which leads to a change in the blood supply to all organs and a decrease in their functionality. This especially affects the functioning of the brain and heart. The walls of the blood vessels become thicker, the lumen becomes narrower and blood pressure rises. Deterioration in the flexibility of the lung tissue leads to weakness of the respiratory muscles, limited movement of the chest, a decrease in vital capacity and ventilation of the lungs. Such age-related changes significantly affect the quality characteristics of an elderly person’s life and his physical capabilities. But the intensity of the aging process can be influenced. Scientists have long proven that the more a person moves, the less pronounced the changes characteristic of old age become. Therefore, preserving youth, at least to a relative extent, is within the power of each of us. And even if you didn’t play sports in your youth, now is the time to start. You just need to follow simple rules for organizing physical activity.

Myth 4. Exercise makes chronic diseases worse.

First of all, we are talking about such a common pathology as arthritis. In fact, doctors treating this disease even recommend regular exercise to combat the disease. At first glance, increased physical activity and aging appear to contribute to greater joint damage. However, research confirms that sport is one of the best options for managing pain without the use of drugs or even surgery.

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The human body is created by nature for movement. For patients with established arthritis, it is important to find the right exercises to help relieve pain. In addition, regular physical activity allows patients to maintain independence if discomfort does not completely disappear.